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Healthy Meatloaf with Cauliflower Mash
This healthy meatloaf with vegetables paired with cauliflower mash is a great choice for a weekend lunch, and it's also suitable for special occasions. A gourmet dish with a high protein content and low carbohydrate content.
Prep time
30 min
Cook time
45 min
Total time
75 min
Servings
6
Recipe
For the meat mixture
Beef, ground, 90% lean meat / 10% fat, raw
500 gTurkey, ground, 93% lean/ 7% fat, raw
400 gOats, whole grain, rolled, old fashioned
100 gOnions, yellow, raw
1 mediumCarrots, mature, raw
1 mediumSquash, summer, green, zucchini, includes skin, raw
1 mediumEggs, Grade A, Large, egg whole
2 pieceGarlic, raw
1 cloveGarlic, raw
2 cloveSauce, oyster, ready-to-serve
1 tbspSalt, table, iodized
1 tspSpices, pepper, black
0.5 tspSpices, pepper, red or cayenne
1 tspParsley, fresh
1 bunchFor the glaze
Tomato, puree, canned
100 gVinegar, balsamic
1 tbspMustard, prepared, yellow
1 tspFor the side dish (Cauliflower mash)
Cauliflower, raw
1 headOil, olive, extra virgin
1 tbspYogurt, Greek, plain, whole milk
2 tbspSpices, nutmeg, ground
1 pinchSalt, table, iodized
Chives, raw
Per servingTotal
Calories:422.5 kcal2535 kcal
Protein:37.7 g226.4 g
Carbohydrates:23.6 g141.8 g
Fiber:5.6 g33.3 g
Water:298.3 ml1790.1 ml
Fat:19.9 g119.4 g
Micronutrients
Sugar:5 g29.8 g
Saturated fat:6.1 g36.9 g
Cholesterol:166.2 mg996.9 mg
Sodium:573.2 mg3439.2 mg
Potassium:1081.8 mg6490.9 mg
Calcium:100.3 mg601.7 mg
Iron:5 mg29.9 mg
Magnesium:94.6 mg567.9 mg
Zinc:7.1 mg42.8 mg
Phosphorus:489.7 mg2937.9 mg
Vitamin C:64.8 mg388.7 mg
Vitamin A:166.8 µg1000.9 µg
Vitamin D:0.7 µg4.1 µg
Vitamin B12:2.8 µg17 µg
Instructions
1
Prepare the vegetables for the meatloaf. Chop the onion, and grate the carrot and zucchini. Key step: Squeeze the grated zucchini firmly in a cloth to remove all excess water (you can also salt it first to speed up the water release).
2
Preheat the oven to 180 °C. Line a baking tray with baking paper. Cut the top off a whole head of garlic (for the side dish) so the cloves are visible, drizzle it with a little olive oil, and wrap it tightly in aluminum foil.
3
In a bowl, combine both types of meat, oats, the squeezed zucchini, carrot, onion, crushed garlic (2 cloves), parsley, eggs, and seasonings (salt, pepper, paprika, worcestershire). Mix gently with your hands – do not overwork the mixture.
4
Shape the mixture into a loaf in the center of the baking tray. Place the wrapped head of garlic in foil next to the loaf on the tray.
5
In a small bowl, mix the ingredients for the glaze. Brush the loaf with half of the glaze. Place everything (the loaf and the garlic) in the oven and bake for 45 minutes.
6
While the meat is baking, prepare the side dish. Clean the cauliflower and cut it into florets. Cook it in salted boiling water or steam it for approximately 10-12 minutes, until completely tender. Drain well.
7
After 45 minutes of baking, remove the tray from the oven. Brush the loaf with the remaining glaze. Check the garlic in the foil – if it's soft, remove it, otherwise return it to the oven together with the loaf for an additional 10–15 minutes.
8
Place the hot, drained cauliflower into a blender. Squeeze the soft, sweet cloves from the roasted garlic head directly into the cauliflower. Add Greek yogurt, nutmeg, salt, and pepper. Blend until smooth and creamy in texture.
9
Remove the baked loaf from the oven and let it rest for 10 minutes before slicing. Serve with hot cauliflower mash sprinkled with chives.
Nutritional benefits
Adding grated zucchini and carrot increases the portion volume by approximately 25% without a significant increase in calories, contributing to a greater feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.